skill
muscle up (red band 3 notches down)
2-2-2-2-2

negative count mu 5 sec down
5-5

strength
pull ups 25 lbs
3-3-3-3-3

back squats @ 185 lbs
13-12-12

bench press @ 135 lbs
21-18-15

pallof press holds
30-30-30

Buy in
10->1 24" Box jumps
1->10 KBS (2pood)

Gymnastics practice
Handstand walks
T2B
K2E
Bar muscle ups
muscle ups

WOD:
Filthy 20
For time:
20 Box jump, 24 inch box
20 Jumping pull-ups
20 Kettlebell swings, 1 pood
Walking Lunge, 20 steps
20 Knees to elbows
20 Push press, 45 pounds
20 Back extensions
20 Wall ball shots, 20 pound ball
20 Burpees
20 Double unders

8:XX

Strength
BEAT YOUR LAST SCORE HERE
Start a clock to run up to 15 minutes.

0:00 – Perform Front Squat + Jerk (3 + 1) As heavy as possible - 58 lbs

2:30 – Perform Max Reps Strict Pull Ups - 6 ( green and blue band )

5:00 – Perform Front Squat + Jerk (3 + 1) As heavy as possible - 68 lbs

7:30 – Perform Max Reps Strict Pull Ups - 5 ( green and blue band )

10:00 – – Perform Front Squat + Jerk (3 + 1) As heavy as possible - 63 lbs

12:30 – Perform Max Reps Strict Pull Ups - 4 ( green and blue band )

15:00 Wod Begins

10 minutes amrap of

35 Double-unders - did 70 singles
5 Burpees

Add 5 burpees each round

1) 20 minutes to establish a 1RM Snatch.
- Hit 175, failed 185 3x and moved on
2) 20 minutes to establish a 1RM Clean and Jerk.
- hit 255, cleaned 275 and failed jerk. Called it quits there.

Strength

Front Squats:
1X5 @ 70%, 225
1X5 @ 75%, 245
1X3 @ 80%, 265
1X3 @ 85%, 275
3X2 @ 90%, 295
– rest 1-2 minutes. Made all reps.

Conditioning

For time:

9 KB Thrusters 24/16kg
9 K2E
Row 500m
18 KB Thrusters 24/16kg
18 K2E
Row 500m
9 KB Thrusters 24/16kg
9 K2E

Time - 09:02.

1a) 7 x 1 Curtis P
- 135, 185, 185, 225, 225, 225, 225
1b) 7X3 Bench Press w/ chains @ 60% bar + 25% chains – rest 60 sec.
- 275 for all reps
Notes: The barbell should be loaded with 60% of 1rm, then 25% of the 1rm should be added in chain weight.

2a) 3XME Strict Pull-ups – rest 60 sec.
- 13, 13, 13
2b) 3X10 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor)
- done.

Conditioning:
"The Chief"
5 x 3 minute amraps:
3 power cleans (135)
6 HR push ups
9 air squats

between 4-5 rounds each time. Finished last one at 5 rounds even.

Skill
EMOM for 5 minutes: 2 Strict Weighted Handstand Pushups 10kg at Shoulder Width
(Descent slowly then pause on the bottom position for one second before pressing upwards)

Endurance
"Lactate Stacker"
8 rounds of:
40 seconds of sprinting (at 400m race pace)
20 seconds of walking

Covered about 1900m. It was still awful but my legs felt much better in terms of muscular endurance this time.

Warm Up: foam roll low back/hamstrings
10 sets of 1 speed deadlift (50% 1RM) EMOM on running clock (83lb)
Strength: clean (squat prefered)
1-1-1-1-1 (103)

Met Con: for time
50 snatches (75/53)
20 oh squats (75/53) 7:45

Mobility: double lax ball low back, partner forward fold

Metcon:

21-15-9: KBs (70lbs), Box Jumps (30")

Time - 4:58

8 rounds:

10 burpees
15 alternating jump lunges
20 double unders
25 yrd shuttle run (5 x 5yrds)
60 second rest

Double
15 Clean and Jerk 65#
20 Burpee over box jumps
25 HSPU
Row 30 cal
Run 400 m
50 OH squat (practice bar)